CrossFit Evergreen – CrossFit

CFE INSPIRE

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Pull Up Progression (No Measure)

BEGINNER
• Scapular pull-up: 3 sets x 10 reps
• Timed hang: 30 seconds × 3 reps (hollow body hold from bar or on ground)
ADVANCED
Descending Pull Ups
60 seconds Rest (or more) between sets
set 1: 5 Reps
set 2: 9 Reps
set 3: 7 Reps
set 4: 7 Reps
set 5: 9 Reps
 
During the descending training you’ll develop your strength and endurance better than while doing normal pull ups (because you would be doing only few of them). You will do more descends and will work your muscles more.
How to perform the exercise of descending:
Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pull up bar (with your chin just above it). Then get off the stool and descend slowly until your hands are straight. Repeat. You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend.
 
Week 1 focuses on recruiting the proper stabilizing muscles, etching a biomechanical pattern in your brain and body, while also training your tendons and ligaments to support the pull of your bodyweight on the bar and grip strength.

WARM UP
10-Torso Twist
10-Plank Cat/Cow (table top cat/cow)
10-Banana to Superman
10-Arm Circles (forward and back)
10-Banded Pull Downs
(Do at least this before attempting pull up progressions)
Beginners will do their reps and can attempt some descending pull ups.

Advanced can use beginning part to warm up.

We will process throughout the month doing different strength and core and pull up progressions. No measure. You keep track on the pull up board! Completed. Every day the progression will be posted. You can do some of these things at home if you miss a day.

30 days of PULL UP PROGRESSIONS!!

Your goal will be written on the pull up board. 1-10 pull ups for beginners. 30-50 pull ups for advanced!

Stronger Together!

Bench Press (Bench Press

Set 1: 10 Bench Press @ 45%
Set 2: 10 Bench Press @ 50%
Set 3: 5 Bench Press @ 55%
Set 4: 5 Bench Press @ 60%
Set 5: Heavy Set of 20 (~60% of 1RM)

Rest 1 Minute Between Sets)

– Barbell should be taken from a rack.

– Reps should be performed unbroken each set.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Athletes should aim for 60% of their 1RM bench (or slightly higher) for their 20 rep.

– We recommend no more than 1 attempt at your heavy set of 20.

– Score: Enter your 20 rep bench only.

MODIFICATIONS

– Reduce Reps

– Sub Dumbbells

– Floor Press

Even Keeled (Time)

“Even Keeled”

5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 Dumbbell SnatchesMRx:30/15,Rx:40/25,Rx+50/35

Rest 1 Minute Between Rounds
Time Cap: 27 Minutes

– Overview: Athletes should push the pace in this 5 round workout with there being built in rest between rounds. Let’s see if we can step outside our comfort zone a bit today and move a little faster than what we are typically comfortable with.

– Toes To Bar: Should take 45s or less to complete each round.

– Run: Should take 2:15 or less to complete each round.

– Dumbbell Snatches: Perform reps with 1 dumbbell. Alternate arms every rep. Reps should take 1:00 or less to complete each round.

– Score: Total time including rest.
– Let’s try to push for bigger sets of toes to bar since we’ll be coming off a 1 minute rest each round. See if you can complete all 12 reps in 1-2 sets.

– We can afford to push the run today since we will be able to catch our breath a bit on the snatches.

– Let’s aim for unbroken dumbbells snatches each round.

– In this 5 round workout, let’s see if we can hold the same pace each round or aim to ramp up speed each round.

MODIFICATIONS

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

400 METER RUN

– Reduce Distance

– 500m Row

– 400m Ski

– 1,000m Bike

– 300m Air Run

DUMBBELL SNATCH

– Reduce Loading

– Reduce Reps

– Hang Power Snatches

– Kettlebell Swings

– Empty Barbell Hang Power Snatches

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

We can view days as tests.

Or we can view days as opportunities.

Time to tend to the field.

Front Squat (Front Squat

5 Sets [Building To Heavy]:
5 Front Squats

*Rest 1 Minute Between Sets
*Start First Working Set @ 75%
)

– Barbell should come from a rack.

Modifications

– Reduce Reps

– Reduce Starting Percentage

– Sub Dumbbells

I Am 12 (AMRAP – Rounds and Reps)

“I Am 12”

AMRAP 12:
60/50 Calorie Echo Bike

Max Rounds With Time Remaining..

30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats
….
Barbell: MRx: 75/45, Rx: 95/65, Rx+: 115/85

– Overview: Athletes will begin this workout on the echo bike. Once the bike is completed, they’ll spend the remaining time alternating between double unders and front squats. Shoulder and leg fatigue will be the most major factors in this workout.

– Bike: Should take 6:00 or less to complete.

– Double Unders: Should take 45s or less to complete.

– Front Squats: Barbell should be taken from the ground. Loading should not exceed 60% of your 1rm front squat. Athletes will add 1 rep each round. Squat cleaning the first rep is permitted.

– Score: Rounds + Reps. The echo bike will not be included in your score.
– Let’s try to get outside our comfort zone on the bike today. We can aim to push the first 30/25 cals, then every 10 calories thereafter, let’s dial back that pace just a bit to prepare for the rest of the workout.

– Try to keep the shoulders relaxed and make every jump as low as possible to save energy on the double unders. Let’s aim for 1-2 sets each round.

– Let’s really try to hold on for unbroken sets on the barbell today. This will become more challenging as we get deeper into the workout. Pause in the standing position to catch your breath between reps.

Modifications

60/50 CALORIE ECHO BIKE

– Reduce Cals

– 6:00 Time Cap

– 60/50 Cal Assault Bike, Ski, or Air Run

– 72/60 Cal Bike Erg or Row

– 1,200m Run

30 DOUBLE UNDERS

– Reduce Reps

– 30s of Practice

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

FRONT SQUATS

– Reduce Loading

– Reduce Reps

– Take Barbell From Rack

– Sub Dumbbell(s)

– 3,6,9…Air Squats

Farmer’s Ski Conditioning! (Calories)

Ski Erg Conditioning

AMRAP 8:
5/4-10/8-15/12-20/16…Calorie Ski Erg
200ft. Farmers Carry MRx: 30/25, Rx:50/35, Rx+:70/50

– Complete the farmer’s carry in 25, 50, or 100ft. efforts with a pair of dumbbells. These efforts do not need to be completed unbroken.

– Score: Total ski erg calories (5+10+15..etc). The farmers carry will not count toward your score.
MODIFICATIONS

SKI ERG

– Reduce Calories (4-8-12.. or 3-6-9…)

– Same Calories On Assault or Echo Bike

– 7-14-21-27 or 5-10-15-20 Cal Row or Bike Erg

– 100-150-200-250m Run

– 5-10-15-20 Shuttle Runs (25ft. Out + 25ft. Back)

FARMERS CARRY

– Reduce Loading

– Reduce Distance

– Kettlebell Farmers Carry

– Suitcase Hold (Every 5s = 1 Rep)

– Shuttle Runs

CrossFit Evergreen – CrossFit

Db crucifix hold (Time)

Given four minutes and a max of three attempts –
Hold dumbbells straight out to your side, palms down, hold dumbbells at shoulder level for as long as possible .
Time is the score, weight goes in the comment section.
Possible weights: MRx: 10/5: Rx: 15/10: Rx+: higher

Rowing Stamina (Calories)

With a :40/1:20 work/rest ratio row 6 sets for total calories .

Countdown Chipper (Time)

Work all the way down through the following :
– 75 hanging knee raises (L-C-R)
– 60 axle bar curls MRx: short bar + 10lbs; Rx: long bar + 20 lbs; Rx+: specialty bars + 50 lbs
– 50 lunge step steering wheel turns (25/25) MRx: 25/15: Rx: 35/25: Rx+: 45/35
– 40 plank (on hands) alternating toe touches
– 30 plank (on elbows) opposite side reach thru + upward turn and reach
– 20 rag kb supination /pronation forearm turns
MRx/Rx: 20/15; Rx+: 16/12 kg
– 10 axle bar bent over rows MRx: short bar + 10 lbs; Rx: long bar + 20 lbs; Rx+: specialty bar + 50 lbs
– curls should be broken up in sets of 10 due to shortage of bars

CrossFit Evergreen – CrossFit

CFE INSPIRE

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Greatness is not by chance. It is by choice. Let’s get to work.

Squat Snatch (Squat Snatch

Build To A Heavy Single
)

– Athletes don’t necessarily need to go for a PR today but if it’s there, go for it.

– Score: Enter heaviest snatch.

Modifications

– Power Snatch + Overhead Squat

– Overhead Squats

– Power Snatches

– Single Dumbbell Squat Snatch

– Single Dumbbell Overhead Squat

– Single Dumbbell Power Snatch

Hard To Handle (Time)

“Hard To Handle”

For Time (18 Minute Cap):
90/75 Calorie Row
75 Hang Power Snatches
60 Toes to Bar

MRx: 55/35, Rx: 65/45, Rx+: 75/55

*Partition However You’d Like

– Overview: Athletes will partition the reps in any way they would like and complete the movements in any order they would like. There are a bunch of different way to break up this workout but the best strategy is the one that allows you to keep making forward progress with little to no breaks.

– Row: Athletes should be able to hold 800+ cals per hour regardless of their strategy. Reduce calories if needed.

– Hang Power Snatches: Loading should not exceed 50% of your 1RM power snatch. Reduce the loading if needed.

– Toes To Bar: Athletes should be able to string 10+ toes to bar when fresh to complete reps as prescribed. Decrease the overall reps if needed or modify the movement.

– Score: Total time it takes to complete the workout. If capped, add 1s for every incomplete rep.
– There are lots of ways to break up these reps. Here are some potential options:

5 Rounds:

18/15 Cal Row

15 Hang Power Snatches

12 Toes To Bar

3 Rounds:

30/25 Cal Row

25 Hang Power Snatches

20 Toes To Bar

Row

5 Rounds:

15 Hang Power Snatches

12 Toes To Bar

Row

Hang Power Snatches

5 Rounds:

30/25 Cal Row

12 Toes To Bar

Hang Power Snatches

Toes To Bar

5 Rounds:

30/25 Cal Row

15 Hang Power Snatches

Toes To Bar

Modifications

90/75 CALORIE ROW

– Reduce Cals

– 90/75 Cal Bike Erg

– 75/63 Cal Assault or Echo Bike

– 75/63 Cal Ski Erg

– 75/63 Cal Air Run

– 75 Shuttle Runs

HANG POWER SNATCHES

– Reduce Reps

– Reduce Loading

– Sub Dumbbell(s)

– Sub Kettlebell Swings

TOES TO BAR

– Reduce Reps

– Toes To As High As Possible

– Knees To Chest

– Sit-Ups

CrossFit Evergreen – CrossFit

CFE INSPIRE

“I define anxiety as experiencing failure in advance.” – Seth Godin

What we think, we will become. And if we dwell on the thought of failing, it becomes a self-fulfilling prophecy. We start to focus, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Choreography (4 Rounds for reps)

“Choreography”

4 Rounds For Total Reps:
3 Minute Echo Bike Calories
2 Minute Shuttle Runs
1 Minute Dumbbell “Macho Man”
1 Minute Rest

DB: MRx: 30/15, Rx: 40/25, Rx+: 50/35

1 Round of Dumbbell Macho Man:
3 Dumbbell Power Cleans
3 Dumbbell Front Squats
3 Dumbbell Push Jerks

– Overview: Athletes will fight for calories on the echo bike, shuttle run reps, and rounds of “Macho Man.” Have a number goal in mind for each movement to have something to chase each round.

– Echo Bike: Athletes can aim for 10/8+ calories per minute on the echo bike.

– Shuttle Runs: Aim for 8+ shuttle runs per minute. 1 Shuttle Run = 25ft. Out + 25ft. Back. No partial reps will be given for this movement.

– Dumbbell Macho Man: Use 2 dumbbells for this complex. Aim for 2+ complexes in each 1 minute window. 1 Full Round = 1 Rep. No partial credit will be given for partially completed rounds.

– Score: Enter total reps completed each round (Calories + Shuttles + “Macho Man” Rounds)
Modifications

ECHO BIKE

– Assault Bike

– Bike Erg

– Row

– Air Run

– Burpees

SHUTTLE RUNS

– Echo Bike

– Assault Bike

– Bike Erg

– Row

– Air Run

– Burpees

DUMBBELL “MACHO MAN”

– Reduce Loading

– Sub Kettlebells

– Sub Barbell

– 3 Deadlifts + 3 Power Cleans + 3 Push Jerks

Roll & Stretch (No Measure)

Thoracic Opener
Lats, Hip Flexors, Quads, Glutes, Calves
Active Pigeon
Glute Bridges
Happy Baby
Active corpse
Corpse

CrossFit Evergreen – CrossFit

CFE INSPIRE

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Bench Press (Bench Press

Build To A Heavy Set Of 5
)

– Barbell should be taken from a rack.

– If you don’t have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.

– Reps should be performed unbroken.

– Score: Load

Modifications

– Reduce Reps

– Sub Dumbbells

– Floor Press

Inner Circle (AMRAP – Rounds and Reps)

“Inner Circle”

AMRAP 15:
5 Chest to Bar Pull-ups
30 Double Unders
10 Push-ups

– Overview: Athletes should aim to complete each round in roughly the same amount of time. Managing shoulder fatigue early on will be key.

– Chest To Bar: Reps should take 30s or less to complete.

– Double Unders: Reps should take 45s or less to complete.

– Push-Ups: Reps should take 45s or less to complete.

– Score: Rounds + Reps
– Our main focus in this workout is to just stay moving.

– Let’s aim for 1-2 sets of chest to bar pull-ups every round.

– Shoot for unbroken sets of double unders. If these tend to burn out the shoulders, let’s take one quick break each round to help manage fatigue.

– Let’s aim for 1-3 quick sets of push-ups every round.

Modifications

CHEST TO BAR PULL-UPS

– Reduce Reps

– Banded

– Strict

– Pull-ups

– Ring Rows

– Alternating Dumbbell Plank Rows

DOUBLE UNDERS

– Reduce Reps

– 1.5x Single Unders

– Plate Hops

– 30s Effort On Any Machine

PUSH-UPS

– Reduce Reps

– Box Push-Ups

– Knee Push-Ups

Run Conditioning (AMRAP – Rounds)

Run Conditioning

https://ctstorageprod.blob.core.windows.net/videos-coaching/running.mp4

On the Minute Until Failure:
200 Meter Run

*Maximum of 10 Rounds

– Athletes will run 200m every minute. The workout is over when you can no longer finish the 200m in the 60s window.

– Perform this workout at a track or on a flat outdoor course if possible.

– Score: Total Successful Rounds Completed

Modifications
– 250m Row
– 200m Ski
– 500m Bike
– 150m Air Run